What Foods are Glutamate-Rich?

Although virtually every food will contain some amount of glutamate, there are some foods that are rich in glutamate and can easily be combined in your favorite recipes. Our chart lists some of the most common, glutamate-rich foods, most of which can be found in your local grocery store.

Free* Glutamate Content of Foods

(mg/100g)

Cow's Milk

2

Human Milk

22

Eggs

23

Beef

33

Fish (Mackerel)

36

Chicken

44

Potatoes

102

Corn

130

Oysters

137

Tomatoes

140

Broccoli

176

Mushrooms

180

Peas

200

Grape juice

258

Fresh tomato juice

260

Walnuts

658

Soy Sauce

1090

Parmesan cheese

1200

Roquefort cheese

1280

*There are actually two forms of glutamate found in foods: bound and free. Since only free glutamate is effective in enhancing the flavor of food, the numbers above reflect only the amount of free glutamate for each item listed.

Since its discovery in 1908, monosodium glutamate (MSG) has been used safely and effectively to enhance the taste of foods. The extensive scientific research on glutamate, umami and monosodium glutamate has been reviewed by scientists and regulators worldwide. The U.S. Food & Drug Administration and regulatory agencies around the world have concluded that monosodium glutamate (MSG) is safe for everyone. Glutamate seasoning is the simplest, purest way to add umami to food.